Adarian’s Speed and Fitness Training

Over the holiday, you know how it goes, a few beers and a lot of talking, next thing you know you are at the basketball court playing against your 20 year old son and nephew.

This made a great time for me to test out the modified shoes in basketball trim.

After playing for 70 miuntes, one game of 21, two games of 5 on 5 up to 15. I am happy to report that I woke up the next day with no pain and no stiffness. No knee or hip pain and no lower back pain and no stiffness.

I even attempted a few dunks, they clanged the rim but I did try.

I even had a few plays that for minute had me thinking that I was 20 years old again.

Chasing down loose balls before going out of bound. leaping and then turning to throw the ball back to my teammate. Even had the young ones surprised at the speed.

This was the first time to really test the shoe in a game condition. I had not played basketball in about 1 year and had not played in 5 years before that. So in the last six years this would be my second time playing.

To wake up the next day without any ill effects. Wow!

It’s the shoe, it gotta be the shoe.

One of the reason I lift weights at the start of a training cycle is to train the central nervous system. That is the fastest way I have found to shake off the rust while not increasing my exposure to injuries.

Yesterday was the first day back on the track after a 3 month recoup period.

Workout was 20 x 10m sprints. Walk back recovery.

That is the most I have ever done for an opening speed workout.

What impressed me the most was, I never got tired. My fastest 10m was 1.79 seconds. I performed 4 of the 10m sprints at that speed. The most I have done in a workout.

I also timed the 5 meters section, fastest time was 1.011, also the fastest time ever during a workout session.

The best 5 to 10 meter split was .73

So what I have found out is that I am ready to compete at a high level already.

Even in the triple jump and long jump, I feel strong and ready to go.

I have triple jumped farther in practice already then I did over the past two years.

Also part of these training session have been on the treadmill. I have been doing speed development drills on the treadmill. This will be the first full season of performing speed development drills on the treadmill. The primary focus is stride length increase and leg recovery speed increase.

Here is to another successful training season.

5 minute treadmill workout with a Jmfit weighted walking and exercise vest.

Treadmill speed goes from 3 mph to 5 mph to 7 mph.

http://www.youtube.com/watch?v=QZafm2Ajsvw

If you want to burn calories you have to increase the speed of your movements.

Intensity is what burn calories not effort.

Aerobic plus Anaerobic Lifting routine

2 x 205 lbs Dead Lift, S, K, L, C

2 x 205 Dead lifts using stability blocks, S,K,L, C

2 x 205 Hanging Squat S,K,

Rest 1 minute

2 x 185 Hang Clean S, K, L C

1 x 185 front squat S, K, L, C

for the 1st portion of the routine, the weight has increased 20 lbs over last week and an additional rep has been added and an additional lift using the stability blocks.

s= standard flat footed

K= Ball of feet

L= Heel and Ball of feet, toes dorsi flexed

C= Start on Ball of Feet, drive heels downward to initiate lift, finish lift on ball of feet

Indoor track season is around the corner. Time to turn up the training a notch right after Thanksgiving.

I feel good. it is the best I have felt since starting back up 4 years ago.

I have no set goals this year except to be the best that I can be.

In order to do that I have to push myself to edge. After dead lifting 405 lbs today and running my 800 in 2;30 a month ago, I feel that the preparations for this upcoming season has gone extremely well.

I was able to keep my weight at 185 lbs. I imagine I should lose 5 more just from higher intensity training levels, but if not I feel that I can handle the weight just the same.

Heres to another season of training and competition.

2 x Standard and Kangaroo dead lift at 405 lbs

standard dead lift has increase 100 lbs over 5 week training period

3x standard, lion, kangaroo dead lift 385 lbs

2 x standard, lion, kangaroo dead lift 285 lbs

2 x standard, lion, kangaroo and cheetah dead lift 185 lbs

Hang cleans

1 x standard, lion, cheetah 225 lbs

1 x standard, lion, kangaroo, cheetah 185 lbs

Sub max vertical jump now at 26 inches across the board.